Pan-Seared Catfish with Spicy Memphis BBQ Glaze

By AislePrompt Editorial · Published 2026-05-30 · Updated 2026-05-30

How this recipe was made — this recipe was drafted by AislePrompt's AI-assisted pipeline from technique templates and USDA-sourced nutrition data, and published by AislePrompt Editorial — see how AislePrompt recipes are drafted and published.

Delicate catfish fillets pan-seared and finished with a smoky, spicy Memphis-style barbecue glaze, perfect for a Southern-inspired dinner. This Southern-inspired seafood recipe, ready in about 25 minutes, pairs catfish fillets, olive oil, smoked paprika for a weeknight-friendly dinner that comes together with one pan and minimal cleanup. Each serving lands at about 320 calories and feeds 4, so it slots cleanly into a weekly meal plan and pairs well with a quick salad or grain on the side. Tap "Plan a meal with the AI" below to drop this recipe into your week and send the ingredients straight to Instacart. Nutrition values are approximate, calculated from USDA FoodData Central (fdc.nal.usda.gov) — verify against ingredient labels for any health-driven dietary plan.

Prep: 10 min Cook: 15 min Serves 4 Southern cuisine 320 cal/serving

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Ingredients

4 fillets (6 oz each) catfish fillets
3 tbsp olive oil
1 tsp smoked paprika
1/2 tsp garlic powder
1/4 tsp cayenne pepper
1 tsp salt
1/2 tsp black pepper
2 tbsp yellow mustard
1 tbsp apple cider vinegar
2 tbsp brown sugar
1/3 cup ketchup
1 tsp Worcestershire sauce
1 tsp hot sauce

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Instructions

Step 1: Pat dry 4 catfish fillets (6 oz each) and season both sides with 1 tsp salt, 1/2 tsp black pepper, 1 tsp smoked paprika, 1/2 tsp garlic powder, and 1/4 tsp cayenne pepper.
Step 2: Heat 3 tbsp olive oil in a large nonstick skillet over medium-high heat until shimmering. Add the seasoned catfish fillets and sear for 4 minutes on each side until golden brown and cooked through; the flesh should flake easily with a fork.
Step 3: While the catfish cooks, combine 1/3 cup ketchup, 2 tbsp brown sugar, 2 tbsp yellow mustard, 1 tbsp apple cider vinegar, 1 tsp Worcestershire sauce, and 1 tsp hot sauce in a small saucepan. Simmer over medium heat for 5 minutes until thickened and glossy.
Step 4: Remove the catfish from the skillet and brush each fillet generously with the spicy Memphis BBQ glaze. Serve immediately with extra glaze on the side.